Pescatarian Diet

What is a Pescatarian Diet?

A pescatarian diet refers to a vegetarian diet with the addition of seafood. Plant-based foods such as fruits, veggies, beans, whole grains, nuts, and seeds supply many vitamins, phytochemicals, and minerals, and seafood provides protein and omega-3 fatty acids. Some pescatarians (people who follow this way of eating) consume animal products such as eggs and dairy but all pescatarians avoid red meat and poultry.

Health Benefits of Pescatarian Diet

Here are the top four health benefits of adding fish to a vegetarian diet.

1) Lean protein builds muscles, skin, and bones.

Seafood is an excellent source of lean, complete protein. For example, a 5 ounce can of tuna in water contains 30 grams of protein and only 1 gram of saturated fat. Plus, about 90% of a can of tuna calories come from protein. Chicken, pork, beef, and other animal meats might contain similar levels of protein but will have higher levels of saturated fat.

2) Healthy Omega-3 fats lower your risk of heart disease.

Most Americans don’t eat enough seafood, which contains high levels of omega-3 fatty acids. For example, in salmon, the two main types of omega-3s are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Research shows that these compounds may reduce the risk of heart disease and cardiovascular diseases by lowering blood triglycerides and blood pressure.

3) Limiting red meat is good for you, and for the planet.

Reducing or eliminating red meat from your diet may lower your chances of getting cancer. In fact, according to one study, pescatarians live longer than people who consume red meat and poultry. Also, land animals raised for food, especially cows, put a strain on our environment by requiring excessive natural resources to raise them and by emitting pollution in the form of methane.

4) All the benefits of a vegetarian diet.

Let’s not forget that the pescatarian diet consists primarily of plant foods. Extensive research has shown that following a plant-based diet diet may contribute to a lower risk of coronary heart disease, improved blood lipids and lower blood pressure, and lower risk of type 2 diabetes and metabolic syndrome. Vegetarian diets are also high in antioxidant and anti-inflammatory agents, such as flavonoids, and provide nutrients like magnesium, vitamin B12, zinc, and fiber.

Challenges of a Pescatarian Diet

Getting enough iron. Eliminating red meat from your diet may raise your risk of iron deficiency anemia, a condition in which your body doesn’t produce enough oxygen-bearing red blood cells. But you can still get iron without eating red meat by eating foods such as tuna fish, legumes, tofu and tempeh, whole grains, dark green leafy vegetables, nuts and seeds, dried fruit, and eggs.

Mercury. Certain types of fish, such as swordfish, tuna, and tilefish, may be contaminated by mercury. The National Institute of Health concludes that it is safe to eat canned tuna once a week. Canned tuna is healthy and canned salmon is healthy, and according to the FDA, the mercury present in fish is not a risk for most people. However, the FDA recommends that children ages 1-11 and women who are pregnant or breastfeeding limit their tuna intake to no more than one serving (4 ounces) per week.

Fish that children ages 1-11 and women who are pregnant or breastfeeding should avoid include:

Shark
Swordfish
King mackerel
Tilefish

Fish low in mercury include:

Canned light tuna
Salmon
pollock
Shrimp
Catfish

Pescatarian Diet Planning

It is possible for you to absorb all the nutrients you need on a vegetarian or pescatarian diet. However, restricting certain foods can lead to deficiencies in one or more nutrients. For example, as we discussed above, removing red meat from your diet can result in a deficiency in iron (which you can make up by eating other foods). Or, removing dairy products could result in a calcium deficiency (which you can make up with certain vegetables, beans, nuts, and seeds). That’s why you should discuss any major change in your eating habits with your doctor or a registered dietitian before you develop a meal plan.

Below are some recommended food options for your pescatarian diet:

Seafood:

Fresh shellfish (clams, crab, oysters, shrimp, and scallops)
Canned fish (salmon, tuna, mackerel, sardines)
Canned shellfish (clams, crab, oysters, shrimp, and scallops)
Frozen seafood (fish sticks, salmon, trout, herring, and shrimp)
Fresh fish (salmon, cod, sardines, pollock, and catfish)

Plant-Based Foods:

Vegetables
Fruits
Legumes (including kidney beans, peas, and pinto beans)
Legume products (including hummus and tofu)
Cereals and whole grains (including corn, rice, oats, bulgar wheat, and amaranth)
Gluten-free pseudo grains (such as buckwheat and quinoa)
Nuts and nut butters
Seeds, such as flaxseeds, hemp seeds, and chia
Eggs and dairy (if lacto-ovo-vegetarian)

Foods to Avoid on a Pescatarian Diet:

Chicken
Beef
Turkey
Pork
Lamb
Wild game

Frequently Asked Questions

Which is healthier: Pescatarian vs Mediterranean diet?

Both the pescatarian diet and the Mediterranean diet have health benefits, but they differ in some key aspects. The pescatarian diet is vegetarian with the addition of fish and seafood, while the Mediterranean diet is plant-based and includes olive oil as a primary fat source. Research suggests that both diets reduce your risks of chronic diseases like high blood pressure, heart disease and cancer, gain less weight over time, and have a lower risk of developing diabetes compared to those who include meat in their diet.

What foods do pescatarians eat?

Pescatarians primarily consume a plant-based diet with the addition of eating fish and seafood. Their meals often include vegetables, fruits, grains, legumes, nuts, seeds, and healthy fats like olive oil. By emphasizing seafood and avoiding other meats, pescatarians enjoy a diet rich in omega-3 fatty acids and essential nutrients.

Can pescatarians eat eggs?

Yes, pescatarians can include eggs in their diet. While they primarily focus on plant-based foods and seafood, eggs are considered acceptable. Eggs contain cholesterol, but research suggests that dietary cholesterol from eggs has minimal impact on blood cholesterol levels for most people. Still, if you’re concerned about cholesterol and cardiovascular disease, consider consuming egg whites—they’re virtually cholesterol-free and still provide protein and other nutrients.

What are the disadvantages of being a pescatarian?

The disadvantages of a pescatarian diet include ethical concerns related to fish farming and wild harvesting practices and potential exposure to mercury from certain fish. The FDA states that the mercury levels in fish pose minimal risk to most individuals. Nevertheless, the FDA recommends that children between 1-11 years old and pregnant or breastfeeding women avoid shark, swordfish, king mackerel, and tilefish and limit their tuna intake to no more than one serving (4 ounces) per week.

Can you lose weight on a pescatarian diet?

Yes, a balanced pescatarian diet can help support weight loss by choosing nutrient-dense foods, controlling portion sizes, and maintaining a calorie deficit. Remember to focus on whole grains, fruits, vegetables, and healthy fats while incorporating fish for protein and omega-3 fatty acids.

Sources: https://www.fda.gov/food/consumers/advice-about-eating-fish

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